W.O.D

FRIDAY 20.10.17

FRIDAY 20.10.17

MOBILITY and MAINTENANCE Machines with Dynamic Stretch STRENGTH PERFORMANCE and FITNESS Push Press EMOM 10 Build up to a heavy Double MET-CON (AMRAP) PERFORMANCE  and FITNESS AMRAP 4:00, rest 4:00: 200 Meter Run 15 HSPU Max Power Snatches 40/30 AMRAP […]

THURSDAY 19.10.17

THURSDAY 19.10.17

MOBILITY and MAINTENANCE S1. Lacrosse Ball Shoulder and Lats S2. Band Assisted Hamstrings S3. Coaches Choice ENDURANCE (Partners) Ski Erg in Partners 1:1 250m x 5 Rounds While Partner is on Ski Erg Perform 1 Legless Rope climb or 1 […]

WEDNESDAY 18.10.17

WEDNESDAY 18.10.17

MOBILITY and MAINTENANCE S1. Band Assisted Frog Stretch S2. Broomstick Complex S3. Coaches choice BARBELL CYCLING PERFORMANCE and FITNESS Squat Snatch EMOM 10 5 mins. 2 Reps 5 mins. 1 Rep MET-CON (TIME) PERFORMANCE and FITNESS 30/24 Calorie Machine 30 […]

TUESDAY 17.10.17

TUESDAY 17.10.17

MOBILITY and MAINTENANCE S1. Band Assisted Hamstring Floss S2. Lacrosse Ball Hip Flexor S3. Coaches choice MET-CON (LOAD) Deadlift 6 Sets of 2 Sets 1 & 2 – 75% Sets 3 & 4 – 80% Sets 5 & 6 – […]

MONDAY 16.10.17

MONDAY 16.10.17

MOBILITY and MAINTENANCE S1. Band Assisted Hip Flexor S2. Band Assisted Chest S3. Coaches Choice MET-CON (LOAD) Front Squat 6 Sets of 2 Sets 1 & 2 – 75% Sets 3 & 4 – 80% Sets 5 & 6 – […]

SUNDAY 15.10.17

SUNDAY 15.10.17

SATURDAY 14.10.17

SATURDAY 14.10.17

MOBILITY and MAINTENANCE Game and Dynamic Warmup MET-CON PERFORMANCE and FITNESS Fly High 22 AMRAP (with a Partner) in 22 mins 22 calorie Row 22 Power Cleans (95/65 lb) 22 Wall Balls (20/14 lb) 22 Toes-to-Bar Perform as many reps […]

FRIDAY 13.10.17

FRIDAY 13.10.17

MOBILITY and MAINTENANCE Machines with Dynamic Stretch ENDURANCE (Partners) EMOM 10 Even. :40 Ski Erg or Airbike Odd. :40 Double Unders MET-CON (TIME) PERFORMANCE 8 min Amrap 8 Power Snatch (50/35) 8 Burpee Bar Hops BODYWEIGHT STRENGTH (for quality not […]

THURSDAY 12.10.17

THURSDAY 12.10.17

MOBILITY and MAINTENANCE S1. Band Assisted Good Mornings S2. Coaches Choice S3. Coaches Choice MET-CON (LOAD) Deadlift 6 Sets of 2 Sets 1 & 2 – 75% Sets 3 & 4 – 80% Sets 5 & 6 – 85% MET-CON […]

WEDNESDAY 11.10.17

WEDNESDAY 11.10.17

MOBILITY and MAINTENANCE S1. Barbell Calf and Forearm Release S2. Band Assisted Good Mornings S3. Coaches choice STRENGTH PERFORMANCE and FITNESS Front Squat EMOM 5: 1 Pausing Front Squat EMOM 5: 1 Front Squat MET-CON (TIME) PERFORMANCE 5 Rounds 12 […]